WOD Tuesday 23.07.13

workout of the day WOD

Even if you are on the right track, you’ll get run over if you just sit there.
–  Will Rogers

Mile Repeats

Warm-up (WU):  Run 15 minutes, gradually ramping up intensity.  Put in a few 30-second accelerations faster than your race pace.

Main Set (MS):  Plan on running between 2-5 one-mile repeats.  Start the first mile at your 5k pace and then get faster with each repeat.  You should finish well below a 5k pace on the final interval.

If you normally do an 8-minute mile pace over a 5k-time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15.  Dig deep on the last one.  You just might surprise yourself!

Cool down (CD):  Jog to help get some of the lactic acid out of your legs and then stretch.

A dynamic warm-up should be used to get you read for a workout of this intensity.

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 5 Speed: 4

*1 = least intense, 5 = most intense

WOD sign up

Why Spartan Race WOD?

Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.

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